WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) Or Bike 120 Calories (Switch every 10 cals) You can also use today to make up “20.1”Read more

WOD Open Workout “20.1” Complete 10 Rounds for Time: 8 Ground-to-Overhead 95/65 10 Bar Facing Burpees 15 Minute Time CapRead more

Dungeness & Octopi Strength/Skill Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM Example 1: Minute 1 – 5 Pull-Ups Minute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-Ups Minute 2 – 8 Alternating Pistols WOD Complete 4 Rounds, Not for Time: Farmer Carry x 100 Meters Bike or Row x 10-15 Calories Overhead Plate Sit-Ups x 10 Reps Push-ups or Defecit Push-ups x 10-15 Reps Go slow if you want to be rested for Friday’s Open workout. If not, complete for time.Read more

Strength/Skill Dungeness & Octopi Power Clean 5-5-5-5-5 – Weight By Feel WOD Dungeness 9 Minute AMRAP: 4 Front Squats 135/95 6 Toes-to-Bar 8 Burpees Over-the-Bar Octopi 9 Minute AMRAP: 4 Overhead Squats 115/80 6 Toes-to-Bar 8 Burpees Over-the-BarRead more

Strength/Skill Dungeness Complete 3 Sets, Not for Time: D-Ball Carry x 100 Meters Rope Pulls from the Ground x 3-5 Reps Unsupported Seated Strict Barbell Press x 5 Reps Octopi Complete 3 Sets, Not for Time: D-Ball Carry x 100 Meters Rope Climb x 2-13 Reps Strict HSPU x 5-10 Reps WOD Dungeness & Octopi Complete the Following for Time: 1000 Meter Row Then, 4 Rounds 15 Push-Press 95/65 30 Double-Unders 13 Minute Time CapRead more